March 13, 2007

Tuesday 070313

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 050721.


Enlarge image

WOD demo - video [wmv] [mov]

Posted by lauren at March 13, 2007 3:52 PM

I remember this one from back when. It hurt.

Comment #1 - Posted by: Troy Archie at March 12, 2007 7:15 PM

Wow 105 Burpees...I no to sure what to say except...IT GONNA BE FUN!!!

Comment #2 - Posted by: Auty Brooks at March 12, 2007 7:17 PM

ugh.. appropriate song at the end of the video. This one should be fun.

Comment #3 - Posted by: David Vessey at March 12, 2007 7:23 PM

Take off the hat! You won't overheat. ;)

Comment #4 - Posted by: Neil at March 12, 2007 7:25 PM

Holy moly, finally a repeat workout that I've never done, only heard about.... My quads are gonna explode on this one.

Comment #5 - Posted by: gaucoin at March 12, 2007 7:45 PM

Work out at a small gym. Doubt they'll let me take the barbell out on the street to do the lunges. Any suggestions for alternate exercise with same impact? Thanks in advance.

Comment #6 - Posted by: Kevin at March 12, 2007 7:48 PM


I do the walking lunges in my small basement. It may not be the best, but I take 4 or 5 lunges in one direction and turn around and repeat. I figure each stride is about 3 feet for me, so that's about 16 or 17 steps total per 50 feet of walking lunges. It could add a couple extra seconds per round, but I can't complain that it hurts my time. If I wasn't turning around, I'd be doubled over anyway.


Comment #7 - Posted by: MCORRY at March 12, 2007 7:55 PM

I had the same exact thought. I guess I'm just used to seeing Ross Enamait's burpees...

Comment #8 - Posted by: Steve N. at March 12, 2007 8:00 PM

Nice Coach,
....Let your knee gently kiss the ground on each lunge, that cracks me up.
On round five it's

... leave your knee on the ground and gently go back and pick it up after your through. You guys are the best.

I remember after about 45 minutes of flutter kicks down in Key west and the scuba stud saying .... you may be feeling a slight burn in the thigh area now.....

Have Fun, Train Hard,


Comment #9 - Posted by: Billy at March 12, 2007 8:04 PM

Wow. My burpees sucked!!!! B

Comment #10 - Posted by: Brendan santa cruz at March 12, 2007 8:16 PM

This is my first week starting Crossfit, and boy is it kicking my a$$! But I love it so far... Just trying to find creative ways of doing the exercises at my commercial gym without getting kicked out. Anyway, on to my question: Is time GOD on a timed workout? Meaning, is it better to loosen up on form and/or drop the amount of weight used to get things done as quickly as possible? Or is okay to take a short rest in between rounds to muster the energy to do things as RXed? There's obviously room for interpretation here on what is a "rest" and what is "loosening up form", but I'm more looking for a general rule of thumb...

Comment #11 - Posted by: Jason at March 12, 2007 8:30 PM

The idea is to do the workout with correct form as fast as you can. If that means you need to break up the sets, do it. If you can do the workout without scaling it (lightening weights or subbing exercises) do it and work on improving your time. Hope that helps you out.

Comment #12 - Posted by: Speal at March 12, 2007 8:34 PM


Thats a lot of Burpees!!!!!!!!!!!!!!!

Lunges should be easy but the Burpees!!!!!!!!!!


Comment #13 - Posted by: Jared Dame at March 12, 2007 8:59 PM

This was my first WOD (on 7/21/05).


Time flies.

Speaking of time, I would love to compare times but I am on the wounded list due to "a high grade partial tear involving the anterior aspect of the vastus medialus muscle at its juncture with the quadriceps tendon with almost complete muscleotendinus disconinuity" - yes i copied that from the MRI.

It's apparently what happens when one slips during a squat clean and drops a barbell on his knee. I am following the working out wounded journal and have put together a list of WOD's from the last 14 h a busted knee. Have fun, I miss most the WOD's but will really miss this one!

Comment #14 - Posted by: fmb at March 12, 2007 9:13 PM

Welp ...

This newbie ain't gonna impress no one - but I did manage to finish this time. In an body shattering 17:45 ... Nice feeling, actually.

Comment #15 - Posted by: Mike Gray at March 12, 2007 10:33 PM

lunges - did 50 STEPS, sets of 10 (less kissing in later sets). I have long legs. 50 feet would have been done in 15 steps.

21 burpees - sets of 7

did 3 reps, 10 min per rep. was not pushing it. had to leave and get other things done. will do better next time. Under 30 min - 29:51

Comment #16 - Posted by: Hale at March 12, 2007 10:59 PM

I cannot access the videos.

Comment #17 - Posted by: epsa at March 13, 2007 12:05 AM

#12 Brendan, awesome showing. Hey, a good burpee for us is being able to slip a sheet of paper under our feet. You were skying!

BTW one of our fire fighters, Jamie Baer, made it out to HQ to workout last week and commented that the WOD is a lot harder when not all pullups are counted (hah, good for him that slacker). He also said he learned how to kip properlly. Overall a great time.

Been loving the vids but this one is like watching 'Jaws' before going surfing.

Comment #18 - Posted by: Waikele Fire at March 13, 2007 12:34 AM

Horrible. Took the past week off due to bad knee pains following last weeks squats, and ate nothing but junk food (we got a new kitchen installed, so take-away only!). I was also sick with some flu thing, and I guess I'm not quite over it. I only did one round, and that took me 4m:43s to do. Only 3 things gave out on me - knees (lunges not good!), throat/lungs (still hacking cough), and obviously I pulled a heartilage. Not impressed with my effort - I think I spent more time writing my excuses down than I did working...

Comment #19 - Posted by: Daryl N at March 13, 2007 1:16 AM

video broke

Comment #20 - Posted by: InfidelSix at March 13, 2007 1:34 AM

videos broke

Comment #21 - Posted by: Scotty McC at March 13, 2007 2:23 AM

33 yom/ 220

WOW! First time for this one and it is all it is cracked up to be. Feel the burn baby!

as RXd
19 min

Comment #22 - Posted by: RobK at March 13, 2007 3:13 AM

Subbed 65# SDLHP x 21 for walking lunges

Comment #23 - Posted by: Wilcox at March 13, 2007 3:29 AM

Wow. That's a good one.


My Burpee form sucked, though. The pushup portion of it devolved into a twitch, rather than a real pushup. I'll be adding them into the warmup so I can get better at them.

Felt the hangover from the Thruster/Row WOD which I did last night.

As much as this one hurt this morning, I think this afternoon could be worse.

Comment #24 - Posted by: BigDog at March 13, 2007 3:53 AM

Note: No bar, so first walking overheads were with 20 lb dbs. Next 3 were with 15s. Hard to control in 3 dimensions.

Comment #25 - Posted by: BigDog at March 13, 2007 3:54 AM

As Rx'd
Time: 11:27

Comment #26 - Posted by: HarryHogg at March 13, 2007 4:02 AM

44 / 199


Comment #27 - Posted by: dwf saintsfan at March 13, 2007 4:06 AM

As RX'd 18:20. First time doing it. Never thought I would say it, but the overhead lunges with the 45# was a welcome break between the burpees!!! I thought I was going to die, and a light kiss turned into my knee making out with the ground around set 4. Great workout, will definately be able to improve time, lotta sucking wind time in there to take out. Great!!!

Comment #28 - Posted by: Chris Stowe at March 13, 2007 4:12 AM

Had a lucky break to do today's WOD. I'm on the road, so thought I'd have trouble finding a gym. Turns out my hotel has a partnership with a local big-name gym for $5 per day. Since I was so early, I had the large aerobics room and a 45# bar to myself. I paced off 50ft as best I could. Turned out to be about 15 lunge steps. It sucked, but went quickly.

Time: 14:34
Age: 28
BW: 165

Comment #29 - Posted by: Mike Mc at March 13, 2007 4:21 AM

Video took some time to download, so I decided to workout while the computer took its time. Glad I did or I may have completely altered the WOD. Good work to everyone who completes this one.
Only had one Oly bar (being used, of course) so I subbed two 10# DB's. 15:40 with screaming legs afterward. Great workout!

Comment #30 - Posted by: Tim L at March 13, 2007 4:26 AM

My shoulders are still aching from the 300 sdlhp two days ago. Arrrrrggggg...feel the burn!!! Pain is weakness leaving the body!

Comment #31 - Posted by: Moccasin Guy at March 13, 2007 4:30 AM

I'd like to see video of a sub 12 minute as Rx'd on this one...

Comment #32 - Posted by: david at March 13, 2007 5:06 AM

Age 30, 181#, 5'10"


Burpees suck.

Comment #33 - Posted by: Johnnylove at March 13, 2007 5:09 AM

15:23 as Rx'd

Comment #34 - Posted by: Maggie at March 13, 2007 5:22 AM

time as rx'd- 21:00

Comment #35 - Posted by: MSR at March 13, 2007 5:24 AM


You are the freakin man. Dude I died after 4 rounds (which took me a miserable 29 minutes). LOL!

Comment #36 - Posted by: Stout at March 13, 2007 5:33 AM

as rx'd

Comment #37 - Posted by: tmatheson at March 13, 2007 5:38 AM

Either 15:45 or 21:00... I lost count

Comment #38 - Posted by: nsb at March 13, 2007 5:45 AM

13:40 as rx'd

Comment #39 - Posted by: paulw at March 13, 2007 5:47 AM

What is a burpee? I can not get the videos to work?

Comment #40 - Posted by: Mark at March 13, 2007 5:52 AM

43 m, bw 177
cfwu x3
5 rds each
used 40# bar
burpees broken into sets of 7
Sucked haaard

Comment #41 - Posted by: rangerdan at March 13, 2007 5:53 AM

38 yo/177lb

Whaaat? And put my Pendlay bar on the concrete?

As Rx'd--18:05. Great workout! Thanks Coach and crew!

Comment #42 - Posted by: Matt Shatzkin at March 13, 2007 6:17 AM

Forgot to start my clock, somewhere around 20-25 minutes. My wife beat me on this WOD. She is the burbee King of the family

Comment #43 - Posted by: Travis J at March 13, 2007 6:27 AM



Comment #44 - Posted by: Mary Ann at March 13, 2007 6:31 AM

This looks painful....

Comment #45 - Posted by: tedw at March 13, 2007 6:42 AM



Comment #46 - Posted by: Woody at March 13, 2007 6:53 AM

Hammys still tight from row/thruster workout
thought this one would suck - it did
Form on lunges could use a little work
Burpees kicked my butt, kept doing 8-count bodybuilders out of habit plus the jump
sucking serious air the whole time

Comment #47 - Posted by: Mike G at March 13, 2007 6:54 AM


4 fully grown men impersonating newborn deer and swearing. excellent WOD.

Comment #48 - Posted by: matt at March 13, 2007 7:01 AM

This was one of my first CF workouts. And it still is in the top 3 on my all time suck meter. Cates, I'm sure you remember. It actually took me longer to recover then it did to do the WOD, something like :11.

Get some....

Comment #49 - Posted by: DJ at March 13, 2007 7:07 AM

WU: 25 min. run + 1 x CFWU
Wod: 13:47

Comment #50 - Posted by: CodyC at March 13, 2007 7:10 AM

Could I ask what a few acronyms are please? CFWU, "Rx--d 18:05"

Comment #51 - Posted by: ashman at March 13, 2007 7:18 AM

17:51...yup, as I thought

Comment #52 - Posted by: tedw at March 13, 2007 7:19 AM

27yo 200lbs


subbed 20lb db each arm to navigate through gym

Comment #53 - Posted by: Greg at March 13, 2007 7:19 AM


CFWU = crossfit warmup. Anticipating your next question: Look at the FAQ.

rx = as prescribed

18:xx = time taken to complete as rx'd

Comment #54 - Posted by: bret kleefuss at March 13, 2007 7:21 AM


19.57 (the longest 20min of my life)

Comment #55 - Posted by: Orie S at March 13, 2007 7:28 AM

150# 22/m

13:06 as rxd

after the first 5 burpees a just laughed because my legs hurt so bad. Loved this workout. My gym thinks im nuts though. I'm taking the O-Bar from the bench rack and bringing it to the other side of my gym where there is an aerobic room to do lunges. I think its great. Hopefully I wont get kicked out though.

Comment #56 - Posted by: Justin Scarsella at March 13, 2007 7:31 AM

Is a round down and back or just one way?

Comment #57 - Posted by: Steve Hauck at March 13, 2007 7:32 AM

278#'s/43 yom

50% week plus I caught a nasty cold.

5 rounds for time of 25# DB's Overhead walking lunges x 10 steps and 10 burpees.


Comment #58 - Posted by: Kegger at March 13, 2007 7:35 AM

sub 20lb medicine ball

Comment #59 - Posted by: jpf at March 13, 2007 7:37 AM

13:11 as RX'd

Nice workout. Felt like a good day for metcon!

Comment #60 - Posted by: jsipko at March 13, 2007 7:40 AM

Just watched the video, Nice work B.

Comment #61 - Posted by: DJ at March 13, 2007 7:47 AM

19:33 as prescribed. My gym is space challenged -- I could only take 4 to 6 lunges with the bar overhead and then to turn had to lower the bar and turn in vertical and then get it back up. Full CF burpees vs. last time. The pushup just kills me!

Comment #62 - Posted by: Norma at March 13, 2007 7:50 AM

That really sucked. One of those workouts that looks not too bad on paper. Wrong.


As Rx'd

31 minutes. Unreal how long it took. Those burpees killed me. Killed me.

Comment #63 - Posted by: suavdaddy at March 13, 2007 7:57 AM


Only did 3 rounds due to time constraints.
Sub'd in-place lunges instead of walking.


Comment #64 - Posted by: FangsOutDon at March 13, 2007 8:05 AM


Did as Rx'd - 15:49

A guy from the gym said in reference to Burpees, "I used to have to do those when I was a pledge". To that I said, "I do it for fun". Thanks for the hazing coach.

Comment #65 - Posted by: Tstone at March 13, 2007 8:11 AM

Bwt: 132

As Rx'd: 8:20

I'm begging for some muscle ups or something tomorrow with they way I can tell my butt cheeks will be feeling.

Comment #66 - Posted by: Speal at March 13, 2007 8:14 AM

Been doing this for 8 months or so. First time with this monster. hardest WOD yet IMO.

Did 25 lunges per round, probably closer to 75' based on comments above. Really forced myself into good form on both exercises...did not make it all the way through, but my form held until the tank was empty.

4th round knock out during burpees. Too tired to puke.

Comment #67 - Posted by: jfd4 at March 13, 2007 8:15 AM

Hmm I used to be better at burpees. Then again, I wasn't mixing them in with oly bar lunges...

Saved by the bell on this one... had to go to class after 4 rounds of lunges and 3 of burpees.

Which basically means I was way too slow :P

Comment #68 - Posted by: Alex at March 13, 2007 8:17 AM

After the vid from two days ago, I got up this AM thinking we'd being doing Fran, which I did, 2:38 improvement from first Fran in early Feb.

Losing 12 pounds of belly works wonders for pull ups. Doing hundreds of pullups also helps a bit. Mine still suck but the progress from 2 months ago is very gratifying.

It's become so quiet around Camp Cupcake these days it catches my ear when there's a shot I can hear. Based on the favorable reviews above, I "look forward" to doing today's WOD.

Comment #69 - Posted by: apolloswabbie at March 13, 2007 8:22 AM

bw 150#

Comment #70 - Posted by: pat d at March 13, 2007 8:24 AM

Tried something different:
Max pullups & same# OHS 65# repeated for 10 minutes - 14+5+5+3+2+3+2+2=36 each

Comment #71 - Posted by: James N at March 13, 2007 8:26 AM

as Rx'd---XO was the winner today with an astounding 12:37, Doc not far behind with a 12:48, and the FSO had the displeasure of going first, his time was 21:19. This WOD brought the scunion on us. Thanks crossfit!!!

Comment #72 - Posted by: Doc at March 13, 2007 8:31 AM


as Rx- 11:06

I'de never done this WO before so I set a goal of 18:00. Awesome workout, burn so gooooddd!

Comment #73 - Posted by: Scotty McC at March 13, 2007 8:46 AM

8:58 as RX'd

burpees with a push up,jump, and a clap above the head each rep.

9 secs. faster than last time

Comment #74 - Posted by: JeffT at March 13, 2007 8:50 AM

Is the WOD supposed to be your only workout of the day? If you do the WOD in the am, what would you do later in the day.
Today's time 10:45

Comment #75 - Posted by: shane at March 13, 2007 8:51 AM

I only did 3 rounds with 20# DB's.


Comment #76 - Posted by: Cesar. at March 13, 2007 8:53 AM

Age: 41
BW: 167


screwed up, did 25 burpees per round. Wish I could use that as an excuse for my crappy time...

26:10 - fighting Pukie the whole way.

Comment #77 - Posted by: OCMike at March 13, 2007 8:58 AM

Age: 30
Bwt: 135

Wow, that was tough!

CFWU x 5

Knew I wasn't going to make the 5 rounds with the workout, so did 3 and added a jumping pull-up to the burpees.


Comment #78 - Posted by: JustinM at March 13, 2007 9:00 AM



Comment #79 - Posted by: alex at March 13, 2007 9:09 AM

12:23 as rx'd. Loved the overhead lunges, burpees whipped my butt. Followed w/ medicine ball and kettlebell work. Felt really good after the WOD (a first!). Thanks Coach!

Comment #80 - Posted by: Robert@Combat Outpost at March 13, 2007 9:19 AM

37yoM/5'8"/150 lbs

First day back from 10 day layoff after hip flexor/hamstring/rhomboid strain. I can still feel the hip flexor (epecially when it's the trail leg on the lunges), so I only did 1/2 strength.
Somehow, in the interveneing 10 days, all of my workout partners have quit me. Bummer. Lone CFer again.

25 ft 45#OH Walking Lunges, 10 Burpees

8:43 - where oh where did my wind go?

Finished with some KB and Handstand Practice.
Iced after.
Great to be back!

Comment #81 - Posted by: Josh L at March 13, 2007 9:19 AM

49 yom

Time 18:30


I think coach is a mind reader. I was just thinking last night that I needed something to help with better endurance for Krav Maga sparing....and here it is!!!!

Comment #82 - Posted by: Charlie P at March 13, 2007 9:26 AM

27 male 165lbs....15.50:23

Comment #83 - Posted by: Trapper at March 13, 2007 9:28 AM

21 minutes with 20kg bar

Comment #84 - Posted by: bcf at March 13, 2007 9:31 AM

5 Rounds

50 ft walking lunge with 15# bar
21 burpees, no push-up, with jump


Much better than last time when I used a 9# bar and it took me 39:32.

Comment #85 - Posted by: Leanne at March 13, 2007 9:37 AM

I did something similar last night; 5 lunges and then 5 over-head presses, repeat with the 45 lb. bar for 100 yards. Picked it up from Mark Twight's Gym Jones site, except he does it something like 400 yards; amazing. They are t-o-u-g-h, and I am sore as heck today.

I'll try these next time, for sure!

Comment #86 - Posted by: James Humphrey at March 13, 2007 9:46 AM

31 185#

subbed 30# db's (carried low, not overhead)


whipped after it was over

Comment #87 - Posted by: jwp at March 13, 2007 9:48 AM


Week One on CF in the books. I am weak and slow. I wanted to do some work outs before posting so now you can all point and laugh.
I am 5'10, 210 lbs. 35 yom. Does not being able to get up after my last bupee count as working to failure?

The facts: 3 sets 19 minutes and a near Pukie experience, saved only by the cool, loving concrete under my cheek.

I WILL do more, better, faster- come to me Pukie!

Comment #88 - Posted by: Marcus Allen at March 13, 2007 9:53 AM

3 days behind had to do Sat and Sun WOD's... ouch.

Sat WOD:
183X1 (failed once, got it on second attempt)

Sub 99lb thrusters (kg bumpers, 4lbs heavy is better than 6lbs light)

22:00 as rx'd

Weights and C-II were in different buildings had to run back and forth.

Comment #89 - Posted by: Josh at March 13, 2007 9:54 AM

13:42 with 20 lb vest, chest to deck "yeah burpees"

Comment #90 - Posted by: brent colson at March 13, 2007 9:57 AM

thats a sick time. I'm going to crush my old time with much more explosive burpees next time. B

Comment #91 - Posted by: brendan santa cruz at March 13, 2007 10:09 AM

Major scaling. I usually drop down the weight, but since the only bar available was 45lb scaled the distance and # of burbees.

32ft Overhead walking lunges (12 steps)
15 burbees
for 5 rounds

Comment #92 - Posted by: SueAnne at March 13, 2007 10:10 AM

Either 45lb bar or 45lb plate so we wouldn't have to share...

JJJ: 25:00
JRM: 26:45
TDF: Knee problems so modified
JF: 23:00
AJD: 21:10

Comment #93 - Posted by: UKKrew at March 13, 2007 10:13 AM

13:02 as rx

3 rounds
7 kb swing 2 pd
7 thruster 95 lb
7 pull-up

Comment #94 - Posted by: dan colson at March 13, 2007 10:15 AM

37 bw190
as rx'd

Comment #95 - Posted by: JackM at March 13, 2007 10:16 AM

Man, I got wrecked by this one. My first time doing either exercise.

21yo male 168lbs

CFWUx2 (no pushups, some balance work instead. only 7 pullups.)

all sets broken

You know how the guy in the video looked after he finished? I looked like that after every 6 reps.

Comment #96 - Posted by: Chris at March 13, 2007 10:19 AM

also I subbed 20lb dumbbells for the bar since I wasn't going to be able to do the lunges at my gym.

Comment #97 - Posted by: Chris at March 13, 2007 10:20 AM

as rx'd 14:25
Great video!!!

Comment #98 - Posted by: Sue Ady at March 13, 2007 10:35 AM

23:25, substitued 20# for the final three sets of OH Lunge.

31yo male, 186#, sixth crossfit workout of my life. I was motivated to start after SSG Josh Hager's death.

I'm hooked.

Comment #99 - Posted by: scott at March 13, 2007 10:43 AM

Marcus #90,
I don't think anyone is going to point and laugh, most (including me), will point and remember: Oh, yeah, I remember my first week. Welcome to the "way harder than it looks/sounds" club. Keep it up!

Comment #100 - Posted by: Robert@Combat Outpost at March 13, 2007 10:46 AM

18:45, sub'ed 20# DB's
M 50 69 180 CFT 715

Comment #101 - Posted by: monroe at March 13, 2007 10:52 AM

36yom, 155#. As rx'd, 13:31. First day back in awhile - good times.

Comment #102 - Posted by: Uri at March 13, 2007 10:54 AM

Brendan, I think you did awesome! I'll be lucky if I can pick my body up from the ground by the end of this!

Comment #103 - Posted by: Heidi at March 13, 2007 10:58 AM

#92 Brent- Awesome!

Comment #104 - Posted by: Scotty McC at March 13, 2007 10:59 AM

8:07 as rx'd

thanks Brendan for the push, and believe me your burpees were fine

pre-snatch balance
post-tabata push ups off 4 inch parallettes - 6

Comment #105 - Posted by: OPT at March 13, 2007 11:16 AM

not exactly as rx'ed -- 50yds uphill lunge, 21x jump+clap burpees

3 rounds


Comment #106 - Posted by: Tim T at March 13, 2007 11:16 AM


16:40 as RXed

We all agree - that's a lot of Burpees!

Comment #107 - Posted by: ScottO at March 13, 2007 11:16 AM



Comment #108 - Posted by: edevine at March 13, 2007 11:22 AM

I have a knee injury and both the impact from the burpees and the bending/weight distribution in the lunges would be really painful. Can anyone suggest some substitutions that are in the "spirit" of this WOD but involve less impact on the knee... or should I just sub in one of the previous WODs that seems feasible?

Thanks for any advice you can give.

Comment #109 - Posted by: SK at March 13, 2007 11:24 AM


It was worse than it sounded. My legs were spaghetti!!!!!!!

as rx'd

Comment #110 - Posted by: Tracy Ray at March 13, 2007 11:27 AM

6'1" Male 185lbs

as r'xd: 14:28

I think doing this before class pushed me, as I knew I had a limited time frame to complete the workout. I'll have to start doing that more often.

Comment #111 - Posted by: Andrew at March 13, 2007 11:41 AM

CFWU x 3 (14 consecutive pullups, PR)

14:07 as rx'd

Turning around in a confined space slowed me down a little bit.
Being out of shape did the rest. The motivation and information from CrossFit is unparalleled. No other program compares.

Thanks guys and gals.

Comment #112 - Posted by: Les at March 13, 2007 11:45 AM

Found that bringing my feet a little wider than my hands when I was preparing to jump helped quite a bit.
Did burpees using DBs as my push up platform so I didn't let my back round out when squatting down.

Comment #113 - Posted by: Tank at March 13, 2007 11:53 AM

Been doing crossfit for about 6 months...We really love it... Trish and I have recruited some friends to jump on the crossfit train. My husband, Hammy, usually posts for us, Due to the new recruits I will start doing the posting to keep up with it.....

Carol 41yo/149lbs
scaled down to 15 burpees except for 1st and last round 21.... 17:47

Tricia 37yo/140lbs
same as above

Denise 35yo(second day in crossfit)
scaled down to 5 burpees and doing awesome....

Corinne 28yo/135lbs (first day of crossfit)
scaled down to 10 burpees

Our knees and hands are raw from the lunges and the pushups on our gymn's plastic floor :(

Looking forward to tomorrow.....

Comment #114 - Posted by: Carol at March 13, 2007 11:54 AM

41yr f 128lbc
Used 22lb bar. Oh My Gosh, this one hurt! The Burpees killed me! Just when I think I'm getting stronger you throw something like this in that makes me feel like a total weakling. Thanks Coach, keep it coming!! It hurts so gooood! ;-)

Comment #115 - Posted by: Lysa at March 13, 2007 11:57 AM


Comment #116 - Posted by: mhollis at March 13, 2007 12:00 PM


CFWUx3 (pullups on gravatron at 30)


I'd like to say as RX'd, but it would be a lie. The bar I had was only 42 pounds.

Getting better.. every week I'm a bit stronger..

Comment #117 - Posted by: leftwo at March 13, 2007 12:01 PM

45 / 179

as rx'd 19:22

#89 Marcus - We've all been there. Keep at it. Get some, go again!

Comment #118 - Posted by: tom perry at March 13, 2007 12:08 PM


Watching B fly through the burpees made me temporarily forget how much this was going to suck. Then I tried it for myself, and suck it did. And confirmed my "Freak" label at the gym.

WOD time: 15:15
Burpee rounds went (21, 13/8, 12/9, 11/10, 7/7/7) tried to keep the breaks brief

Comment #119 - Posted by: davej at March 13, 2007 12:11 PM

41yom 152lb

as rx'd 18:42

Comment #120 - Posted by: mhlane at March 13, 2007 12:13 PM

my god that was tough, could't do all 5 rounds

Comment #121 - Posted by: anon at March 13, 2007 12:17 PM

pre-snatch balance 108#, 118(f)
wod as rx'd - 11:11
post-tabata push ups, low 2 reps, high 16 reps
core gave out on pu's in last few rounds

Comment #122 - Posted by: Rob Corson at March 13, 2007 12:18 PM


Comment #123 - Posted by: cso at March 13, 2007 12:22 PM


dowel rod lunges and kneeling push up burpees.

Yay burpees (...not!)!

Comment #124 - Posted by: OPT Mommy at March 13, 2007 12:23 PM

M / 37 / 185

As Rx'd - 14:52

Comment #125 - Posted by: JT's Daddy at March 13, 2007 12:41 PM

~20 min.

Mix of push-up burpees and the dynamic "drop-explode" burpees. Still mastering the drop method; it increases the commitment level significantly with corresponding payoff in reduced time/increased metcon challenge.

Affirming freak status, I moved a bunch of machines out of the way to create a 50' path.

Comment #126 - Posted by: Alex McClung at March 13, 2007 12:47 PM

as rx'd 14:47

Comment #127 - Posted by: tim thomas at March 13, 2007 12:49 PM

24 YOM 178lbs: as Rx'd 14 flat

25 YOF 115lbs: as Rx'd 18:30

Been xfitting 2 weeks now... lovin it

Comment #128 - Posted by: Duvall at March 13, 2007 12:51 PM

17:01 as Rx'd

Comment #129 - Posted by: Troy Archie at March 13, 2007 12:51 PM

25 m 200#

as RX'd

Had to share the bar with one other guy ...not at the same time obviously, just waited for him to go down and back before I could lunge again...

Comment #130 - Posted by: Pierce at March 13, 2007 12:58 PM

20:54 as rx'ed.

Comment #131 - Posted by: john wopat at March 13, 2007 12:59 PM

I have weak knees; can anyone suggest how to work up to the walking lunge?

Comment #132 - Posted by: Glen at March 13, 2007 1:00 PM

3 rounds
subbed oh squats with dowel for oh walking lunges
21 "burpees" - kneeling push ups, no jumps

Comment #133 - Posted by: AFT Mommy at March 13, 2007 1:03 PM

32 YOF 5'9" 140lbs

35# bar instead of 45#...otherwise as rx'd

OMG!! I can only assume that "gently kiss the ground" doesn't mean thump your kneecap down on the tile floor and walk with a weird limp the rest of the day. Oops!

Comment #134 - Posted by: tiff at March 13, 2007 1:03 PM

8:05 as rx'd

Comment #135 - Posted by: AFT at March 13, 2007 1:06 PM

Finished with time of: 13:52 and I met pukie!!!!!

I finished the last set and pushed it hard, walked to the bathroom light headed, spit for a bit and then puked breakfast into the bowl. Is this supposed to happen?

Comment #136 - Posted by: Jay Penney at March 13, 2007 1:08 PM

Burpees are tough!

Comment #137 - Posted by: R.Fielder at March 13, 2007 1:11 PM

The CF PR Crew:

5min jump rope

Sub: 15 alt lunges 45# O-bar
5 rounds

Rafael: 15:24
Ruben: 19:29
Gladys: two rounds and then got on threadmil

Angel and Carlos will be suffering through later on today (SLACKERS!!!)

Comment #138 - Posted by: Rafael (CrossFit PR) at March 13, 2007 1:17 PM

First day doing cross fit and omg, I thought that the overhead lunges and burbees were gonna be cake and man was i wrong. only got 2 sets done b4 i thought i was gonna die.

Comment #139 - Posted by: Brendon at March 13, 2007 1:20 PM

Teaching cycle class in a couple of hours -- worked bottom-to-bottom intervals into class (in the midst of team trials and pyramid of sprints - it's 30 minutes of hell, I'm told.... : ) Planning on hitting WOD afterwards, but will see....had to sub something for rowing yesterday because several people were hogging the rower, and I happened to pick walking smart. So, looking forward to an hour of intense interval cycle training, more walking lunges and add to #32 - my dad would say, "and therefore pain is good, and extreme pain is extremely good..."

Watching the video, I just wanted to know where the music came from - would be excellent for cycle class - tried to find it online, but no luck (not that particular version anyway...) Any help would be appreciated. Many thanks!

#70, Appoloswabbie - be safe and keep up the good work : )

Comment #140 - Posted by: ast at March 13, 2007 1:29 PM

As rx'd.


Never never ever EVER been so exhausted!

Great WOD!

Comment #141 - Posted by: Echo_1971 at March 13, 2007 1:31 PM


I'll get to the lunge & burp after the cert class.

Comment #142 - Posted by: Spider Chick at March 13, 2007 1:32 PM

5 rounds for time of:
50 ft OH lunges (18 steps, used green body bar)
21 burpees

Ended w/ 5k in 24 flat (1% inclune)
Legs were wobbly at first!

First crossfit WOD back since before the leg workout. Stopped in Nov b/c I was getting bulky and I wanted to concentrate on running. I missed this too much, though!

Comment #143 - Posted by: emily h. at March 13, 2007 1:41 PM

15 push ups, max rep HSPU (5-6 for me), 15 sit ups, 15 OHS [all x3]

disclaimer: no room in my basement to do more than 2 walking lunges without running into something so did 20 alternating leg lunges per round
20 OH lunges (45# BB)
21 burpees
5 rounds (14:08)

Comment #144 - Posted by: bylam at March 13, 2007 1:43 PM

Nice job, folks! Good effort on the WOD video.

Comment #145 - Posted by: Ed at March 13, 2007 1:46 PM

Just out of curiosity, does anyone take supplements that does Crossfit? Is it reccommended? If so what is reccommended or where can I go to find the reccomendation? Sorry if this is answered somewhere else. THanks for all the help.

Comment #146 - Posted by: chadlee51 at March 13, 2007 1:55 PM


Comment #147 - Posted by: andy @ Crossfit Charlotte at March 13, 2007 1:59 PM


12rep CFWUx3 (deep ring dips)

18 walking lunges per round...felt like 50 feet.

I hate burpees so much they just may be my favorite!

20.10 of glorious agony.

Comment #148 - Posted by: wilson at March 13, 2007 2:00 PM


Did these wrong...I let the barbell rest on my shoulders. Oh well.


Comment #149 - Posted by: DJA at March 13, 2007 2:03 PM

Thanks Coach, that was a good one

Me: 40yo/M/5'10"/190lbs

CFWU +HSPU 3 sets 15 reps per set

Time as rx'd: 24:32

Nice aerobic workout

Have Fun, Train Hard,


Comment #150 - Posted by: Billy at March 13, 2007 2:03 PM

Burpees got me today.(Will practice up for next time)
Great Workout!

Comment #151 - Posted by: chris l at March 13, 2007 2:04 PM

#147 chadlee51---

For the most part I only supplement low glycemic, natural foods for the crap I used to eat. But I do have a Muscle Milk protein shake in between meals when I'm slacking and haven't planned my day well. I've tried about everything in the book and just am not a big believer in supplements. I think a proper diet will provide the natural energy needed to put in an intense workout. Let genetics take care of the rest. IMHO. The website has some good info about nutrition. Coach recommends the Zone diet by Dr. Sears. I'm gonna go buy the book this week and give it a try.

Comment #152 - Posted by: wilson at March 13, 2007 2:07 PM

9 hours thighs are still screaming! Wife saw me after lunch and asked why I was waddling!

Whats your time Charles M in OK!??!

Comment #153 - Posted by: rangerdan at March 13, 2007 2:09 PM

OPT and AFT you guys are incredible. Thanks B.

great w/o

Comment #154 - Posted by: JeffT at March 13, 2007 2:11 PM

#4 Neil---

Keep your criticisms to yourself. You won't explode. If only wearing my sox would help me focus and feel like tearing up a WOD then I would do it. ;)

Comment #155 - Posted by: wilson at March 13, 2007 2:11 PM


13.18 as rx'd

"let trailing knee gently kiss the ground...." LMAO, i opted for the "destroy your knee caps with as rapid a descent as humanly possible" approach.

Comment #156 - Posted by: karl at March 13, 2007 2:13 PM

Yum! Sounds like pain is on the menu

Comment #157 - Posted by: Ernesto Mc at March 13, 2007 2:15 PM

5 rounds for time:

16 Dumbbell Overhead Walking Lunges, 20 lbs each hand (50ish feet)
12 burpees

Completed in: 16:33

I was worried that if I did 21 burpees I would be too slow and lose some of the glycolitic effect, so I lowered it to 12. Definitely killed me. Today was a nice warm day in Davis, so I worked out in my apartment complexes parking lot. Definitely got a few "what the hell?" looks.

Comment #158 - Posted by: Jacob Tsypkin at March 13, 2007 2:16 PM

12 hours post WOD.
Legs very noticeable.
Not real strong.

Am hoping for one of the "Run 5K" or "Row 10K" WODs for tomorrow. Inevitably, this means that it will be some thing like "Helen + Fran + Linda". Annual withholding taxes doubled if you aren't done in 22 miunutes.

Comment #159 - Posted by: BigDog at March 13, 2007 2:19 PM

as rx'd

Comment #160 - Posted by: geof at March 13, 2007 2:28 PM

WoD executed as Rx'd in ~ 25:00.

Comment #161 - Posted by: Brand at March 13, 2007 2:33 PM

That was awesome. Felt like someone threw a gorilla on my back on the burpees. Knees got further and further away from kissing anything but air. This should be interesting in 12 hours. HA!

Comment #162 - Posted by: Big P at March 13, 2007 2:35 PM

Went off the res again today with:

2 rounds of:

Tabata squats, followed by four minutes of 5x40#db swing and 5x pushup

No time. This was a killer.

Comment #163 - Posted by: rcurriejr at March 13, 2007 2:36 PM

bwt 240 age 31
45lb oh lunges 18 (9 each leg) didn't have room to walk
21 burpees (3 sets of 7)

total time for five rds: 24:50

Comment #164 - Posted by: brian t at March 13, 2007 2:54 PM

14:50 As Rx'd
After first round, burpee sets broken into two sets of 10 and 11. I about fell on my face when my legs gave out on the final burpee.

Comment #165 - Posted by: Kyle at March 13, 2007 2:54 PM

Just started back on crossfit. A little time away really shows you how ineffective other programs can be.

cfwu x2

5 rds for time:
OH lunges w/20#db's x 50ft
21 burpees
Time: 28:02

Comment #166 - Posted by: RJMAC at March 13, 2007 2:57 PM

14:05 as rx'd

Comment #167 - Posted by: dmarsh at March 13, 2007 2:59 PM

rx'd 13:06
clean practice

Comment #168 - Posted by: Troy at March 13, 2007 2:59 PM

32yom 183# 15:05
I love Crossfit and I love burpees. The overhead lunges were much harder than expected.

Comment #169 - Posted by: brawny at March 13, 2007 3:04 PM

24'08" with 20lb DBs vice Oly bar. Burpees with a crisp pushup (I needed the rest) and a jump Lunges as low as I could go without falling over, certainly not kissing the ground, well, maybe like a rich ladies kiss pecking the air on both sides. After lunch did 3x800s.

Comment #170 - Posted by: Bob Taylor at March 13, 2007 3:07 PM

First time doing a crossfit WOD and I'm smoked. Took 28:24 but I'm pleased. I just hope I can get of bed tomorrow morning.

Comment #171 - Posted by: Chuck at March 13, 2007 3:08 PM

26 yo

as rx'd: 11:26

Comment #172 - Posted by: Steve Smith at March 13, 2007 3:09 PM

Made up both Saturday and Sunday's WOD yesterday because I dont have access to a GYM on some weekends. My quads were on fire today but I had a decent time for me (only been in crossfit 2 weeks) at 27:00.

Comment #173 - Posted by: brandonE at March 13, 2007 3:16 PM

The 3 "AMIGOS!"


as rx'd 18:10 (did last 5 burpee together)

Comment #174 - Posted by: BJ at March 13, 2007 3:17 PM

CFWU x 2

as Rx'd 16:40

did 20 x 25lb Turkish get ups afterwards

Comment #175 - Posted by: Dave W. at March 13, 2007 3:17 PM


As rx'd - 20:35

Weather was nice enough to do this one outside!

Comment #176 - Posted by: Holbie at March 13, 2007 3:21 PM

As rx'd, 14:47.

Comment #177 - Posted by: M Boyd at March 13, 2007 3:22 PM

14:15 as rx'd

Comment #178 - Posted by: JW at March 13, 2007 3:23 PM


Warm-up: 50 min spinning class with a psycho chick instructor.
as rx'd

Comment #179 - Posted by: Mike AK at March 13, 2007 3:25 PM

A little sore after Fran yesterday...
15:04 done in the hotel "athletic club". Burpees were "Brand-X" style (with jump and clap). At least I had the room to myself.

Comment #180 - Posted by: gordo at March 13, 2007 3:37 PM

we did this at the station
as rx'd

Comment #181 - Posted by: firedave at March 13, 2007 3:37 PM

16:13 as rx'd

Comment #182 - Posted by: John Elstad at March 13, 2007 3:38 PM


CFWU (2 of 3 rnds)

Scaled WOD to 5 rnds of 25-30' Lunges with Oly bar OH and 10 Burpees: 8:05 for scaled program.

Wasn't 100% today so I decided to stay within my bounds and scale this one.


Comment #183 - Posted by: Sam_M at March 13, 2007 3:40 PM

As rx'd: 10:40

had to break burpees into sets of 12/9 or 7/7/7

Comment #184 - Posted by: mbalanda at March 13, 2007 3:50 PM


As rx'ed: 14:48

Comment #185 - Posted by: Sailorcrew at March 13, 2007 3:55 PM

16:22, as rx'd

Took a 10 min break after 2nd round to haul in kid and groceries.

Comment #186 - Posted by: rpo at March 13, 2007 3:57 PM


Comment #187 - Posted by: Pierce at March 13, 2007 3:58 PM

as Rxed
20kg BB Over Head Lunge 17m
Burpees with clap

Comment #188 - Posted by: Adc (CrossFit Sydney) at March 13, 2007 4:03 PM

as rx'd 19:05

18# bar

Comment #189 - Posted by: Trooper at March 13, 2007 4:05 PM

15:20 as Rx'd
I hate Burpees!

Comment #190 - Posted by: B-Mac at March 13, 2007 4:08 PM

as rx'd 19:11 (hey, my favorite firearm!)
lunges unbroken; burpees broken 11/10,11/10,11/10,12/9, 7/14

Comment #191 - Posted by: Lynne Pitts at March 13, 2007 4:10 PM

Age 34
BW 145#

As rx'd:


Comment #192 - Posted by: Shawn B. at March 13, 2007 4:11 PM

Workout #1(5am)- 1000m swim (500, 50x10)

Workout #2(4:30pm)- CFWU x3
DJ :10::07
Terry :12
L-Rod :15::09 (girl barbell)

I took a lot of breaks during the Burpees, but still was able to improve on my last time by like :02 or so. Wow, almost 2 years later and this one still sucks! Gotta love it.

Lynn and Terry- Good job on the WOD. Especially you L-Rod. See you tomorrow.

Get some, Go again!

Comment #193 - Posted by: DJ at March 13, 2007 4:13 PM

got kicked out of the aerobics room and had to continue elsewhere. Also, only did 12 burpees rnds 2-5.
19ish minutes

Comment #194 - Posted by: Travis_r at March 13, 2007 4:19 PM

BW 59kg

20kg bar, 20 lunges
21 burpees


lots of time lost during lunges because of lack of space in the gym and people walking about :|

Comment #195 - Posted by: Alicia Z at March 13, 2007 4:26 PM

My first ever WOD. I scaled it down a lot, but it still kicked my butt.

Four rounds of:
10 pound dumbbell walking lunges, dumbbells by side, 50 feet
10 Burpees

Time: Just happy to finish.

I've been reading the site for about three weeks now. I'd like to extend a thank you to Coach Glassman and all the others that make this site such a great, free resource for workout information. It's much more than a website, it's a community. The workouts are amazing, and I am truly impressed by what everyone here is able to accomplish.


Comment #196 - Posted by: TJP at March 13, 2007 4:27 PM

Wt: 210#
Great mood (despite full day at the office). Did workout in ext up strs. 1spk.

As Rx'd:


3x7 on the burpees

Comment #197 - Posted by: Jacek at March 13, 2007 4:32 PM

WOD as rx'd

Comment #198 - Posted by: Travis H at March 13, 2007 4:37 PM

14:08 as Rx'd. Broke burpees into 3x7


Comment #199 - Posted by: rob at March 13, 2007 4:39 PM

as rx'd 12:03

Comment #200 - Posted by: dbones at March 13, 2007 4:39 PM

Eddie 23:00
Evan 20:20
Bernie 17:40

Comment #201 - Posted by: Evan at March 13, 2007 4:47 PM

From the moment I started warming up I was alarmed, because I had nothing in me. The WOD proved this. 15.30 using two 20# DBs, which is about 1.30 off my time last go-round. I have no idea what happened. Did it in stuffy, overheated hotel gym, but I can't blame my performance on lack of oxygen.


Comment #202 - Posted by: TK at March 13, 2007 4:49 PM

as rx'd

Comment #203 - Posted by: Timmy T at March 13, 2007 4:50 PM

CWU x3(modified)
as rx'd: 32:46

44 yom 5'5/146

First WOD in a almost a year and if feels good to be at it again. Burpees in sets of 7. Form not too bad. The walking lunges sucked. Had to stop a couple of times during each round to catch my balance. . .


Comment #204 - Posted by: njranger at March 13, 2007 5:03 PM


ouch...much worse than it looked on paper. glad i did this at home, ive never grunted more during a workout...

as Rx'd 16:35

about 5 minutes of kickboxing to warm up.


Comment #205 - Posted by: Jrad at March 13, 2007 5:13 PM

Old and slow!

as rx'd 16:20

Comment #206 - Posted by: Phil Sarris at March 13, 2007 5:18 PM

1st ever WOD:
16:17 (scaled down to 3 rounds)

Thought I was in OK shape... guess not:-) Can't wait for another....

- Brian

Comment #207 - Posted by: Brian at March 13, 2007 5:18 PM


Comment #208 - Posted by: Steve N. at March 13, 2007 5:19 PM

As Rx'd
19:30 (knees "kissing" the ground; as if)

David #33 See video posted on main page: Brendan 9:49
Alex #80: ssshhhhh, not so loud, dude. How about building up with some towel pull-ups?
Marcus#89: Welcome aboard. Fasten your seat belt...

Comment #209 - Posted by: bingo at March 13, 2007 5:21 PM

Subbed bar for two 8kg kettlebells.
Dodgy burpies the whole way (modtly as sets of 7).

11:14. Happy enough with that!

Comment #210 - Posted by: Adam (CrossFit Victoria) at March 13, 2007 5:23 PM

30 min or so as RX'd at 9,000 ft...and pathetically out of shape.

Comment #211 - Posted by: me at March 13, 2007 5:25 PM

(cowering in fetal position)

Holy Crap!

5 rounds
35# bar OHV lunges 35 yds
15 burpees each round


Been on CF for 6-7 weeks and this has been the WOD that kicked my ass the most....thighs are screaming. Love it!!

Comment #212 - Posted by: SFC DB at March 13, 2007 5:29 PM

Mark 23:13
Burpees were better, not great but better.

Comment #213 - Posted by: Theresa & Mark at March 13, 2007 5:32 PM

3 rounds of
30 ft. of lunges
10 burpees


Comment #214 - Posted by: j-seal at March 13, 2007 5:34 PM


Comment #215 - Posted by: conner sean at March 13, 2007 5:37 PM

Only had 3 guys show up today:
Myself--15:20 as rxed
#2-- 16:40 as rxed
#3-- 17:00 for 4 sets

My legs have indicated the need for a day of relaxation...Platoon Sgt says no

Comment #216 - Posted by: MontereyARMY at March 13, 2007 5:37 PM

10:27 @ Rx'd.

Comment #217 - Posted by: Jon P at March 13, 2007 5:41 PM

This was my first WOD and it was tough. Time was 19:14. I had to modify it a bit since I don't yet have an olympic bar. Used a weighted bar I made out of PVC pipe filled with sand (9.8lbs). My burpees were a combination of the regular ones and ones where I let my knees touch the ground during the push up phase.

I had to stop for a breather a couple times during the burpees and I used an unweighted bar for the third round of lunges. The burpees were what I found to be the hard part of this workout.

Comment #218 - Posted by: Mike H at March 13, 2007 5:41 PM

Tariq #202: When you last did this workout, did you use a barbell or the dumbbells?

If you used the barbell last time, the issue may simply have been the dumbbells. It is considerably harder to support weight overhead using dumbbells rather than a barbell. I'm not sure exactly how it works, but it seems to me that the barbell sort of "connects" the shoulders, whereas with dumbbells they work independently, and thus require more focus and energy to keep in a solid position overhead.

Comment #219 - Posted by: Jacob Tsypkin at March 13, 2007 5:44 PM

BW 168 AGe 38
burpees very hard, need work

Comment #220 - Posted by: coop at March 13, 2007 5:44 PM

THAT SUCKED. Just starting Cross Fit, but hay no pain no gain. LOL

Comment #221 - Posted by: superg at March 13, 2007 5:48 PM

As RXed...
Tuesday 070313
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

172 lbs
M 29

Time: 12:53

Comment #222 - Posted by: Matt Berry at March 13, 2007 5:49 PM

55y.o. 155lb 5'10
16:44 minutes at Rx'd Neat workout.

Comment #223 - Posted by: Ken_davis at March 13, 2007 5:50 PM


Last two rounds of burpees went to pieces.

Comment #224 - Posted by: tjo at March 13, 2007 5:54 PM

21:00 flat, 26:10 last time, need to work on the burpees!

Comment #225 - Posted by: SJV at March 13, 2007 5:59 PM

Oh my, what a beating. 13:05 as rx'ed, way slower than I had hoped but, apparently, my burpees are very slowwwwwwww. I'll have to remedy that when this WOD rears it's ugly head again in two years.

Pre- Snatch Balance 144lbs
Post- Tabata Push ups on parallettes, lowest was 5 reps

Comment #226 - Posted by: gaucoin at March 13, 2007 5:59 PM

5 Rounds:

DB Lunges (30lb. total) x 50ft.
Burpees x 21


Comment #227 - Posted by: AndyR at March 13, 2007 6:04 PM


Comment #228 - Posted by: Ben B. at March 13, 2007 6:04 PM

20:01. Not good at Burpees.

Comment #229 - Posted by: Jamie W. at March 13, 2007 6:15 PM

As rx'd, 14:50.

Burpees brkn 11-5-5; 5-5-5-6, then 3x7's. All full CrossFit burpees with push-up, jump, and clap.

My lungs were burning for 20 minutes afterward. Good one Coach!

Comment #230 - Posted by: ScottH at March 13, 2007 6:21 PM

39 yom 5'6" 165lb

subbed 25#db in each hand, b/c of narrow hallway. Otherwise, as rxed. 18:51. quads fried from sdhps and thrusters--not sure I got any air on the burpees.

Comment #231 - Posted by: Benton at March 13, 2007 6:21 PM


as rx'd

20 min

Comment #232 - Posted by: Peppaboy at March 13, 2007 6:21 PM

As rx'd 15:48. My gentle kisses turned into heavy frenches...

Comment #233 - Posted by: FireSmac at March 13, 2007 6:25 PM

as rx'd

All sets of burpees broken-11, 10

Comment #234 - Posted by: fred at March 13, 2007 6:26 PM

don't do this workout after doing squats.

Comment #235 - Posted by: joe at March 13, 2007 6:28 PM

bw: 186

As rx'd: 17:40

Comment #236 - Posted by: Rick510 at March 13, 2007 6:38 PM

28yo M 170lb 5’10”
CFWU x 3 5 pull ups 5 ring dips per round

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Time: 22:53

Comment #237 - Posted by: Sesoku at March 13, 2007 6:40 PM

150lb female 32yrs

as rx'd


Comment #238 - Posted by: Alana at March 13, 2007 6:41 PM

Team Lakeland
Neil: 19:28 Not as low as I wanted or should have been on the lunges

James: 17:something. Sub'ed 25lb bar, did four rounds then pukie came a' knocking. Did normal lunges and pushups for the last round.

Comment #239 - Posted by: Neil at March 13, 2007 6:43 PM

26 120# F
As rx'd
I don't know what you all are griping about, I actually kind of liked this one! Sick.
Maybe in my "endoginous morphinelike substance" induced high I missed a!

Can I just say: I LOVE CROSSFIT!!!!

Comment #240 - Posted by: leannyB at March 13, 2007 6:45 PM

WOD as Rx'd: 11.42

Comment #241 - Posted by: Tom N. at March 13, 2007 6:53 PM

3 rds, fran style
subbed 65# reverse step OH lunges for 45# walking lunges (24-16-8)
burpees 21-15-9

Comment #242 - Posted by: briangoldstein at March 13, 2007 6:56 PM


had to sub two 20# dumbbells so that i could fit down the hallway doing lunges. took breaks in between movements so that i could complete all unbroken with good rhythm. i like this one. thankfully the MVA call immediately after was a false alarm.

Comment #243 - Posted by: alan f at March 13, 2007 6:59 PM

Thought this would be an easier fun run(great workout-kind-of-feeling). Wayyyyy wrong!!!

39 yrs
215 lbs
17:00 minutes

That was very hard!

Comment #244 - Posted by: beaten down! at March 13, 2007 7:01 PM

my name is nando and i do crossfit and lift weights all the time a i love this.
5 rounds per time 10.26

Comment #245 - Posted by: nando at March 13, 2007 7:02 PM

26 YOF 5'7" 120lbs

30# bar instead of 45#...otherwise as rx'd

Comment #246 - Posted by: Heidi at March 13, 2007 7:05 PM

Bill 46 yom 180bw

Warm up: 1 mile 6:55
2 X CFWU (SU +25# weight, Back Xtensions +25#)

Messed up and did 50 Lunge Squats with 45# instead of 50 ft. Died on the 3rd set after 150 lunge squats and 63 burpees. Got quite a few crazy looks from the fitness center crowd.

Finished off with some Farmer Carry 75# db, 14pull ups, and 2 sets of 135# rapid bench press, 15, 11reps.

totally Crushed and will feel this in the morning!

Comment #247 - Posted by: Bill Cattley at March 13, 2007 7:06 PM

rough one.
16:53 as rx'd

pre - snatch balance technique
post - tabata push ups off small paralettes - low 3

Comment #248 - Posted by: Trevor S at March 13, 2007 7:06 PM

probably less than 50' for the walking lunges.
wanted to take the barbell to the basketball court, but the attendant at the gym didn't like the idea and recommended doing them across the gym. It was fun trying to avoid bumping into all of the machines everywhere.

Comment #249 - Posted by: dcyn at March 13, 2007 7:09 PM

I am a day behind and can't wait to try this out tomorrow!! Whooo hoo- those burpees look fun!

#247- Bill I did that same thing last time we did lunges on a WOD. I missed the feet and did 4 rounds of 100 lunges instead of 4 rounds of 100 feet of lunges. My legs were smokin! Ha ha ha. You get to feel the burn for days :)


Comment #250 - Posted by: in8girl at March 13, 2007 7:11 PM

Light rowing for warm up

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

as rx'd - 24:55

I'd be happy to not see this again for 600 more days.

Comment #251 - Posted by: Nick E. at March 13, 2007 7:16 PM

23:57 as prescribed. Burpees really set me back, I can do the first set fine, but after that is splitsville. I'm sucking some serious wind by the 3rd round...

Comment #252 - Posted by: CTM at March 13, 2007 7:18 PM

i'm ashamed to post my pathetic time...
i hope it's the last post & nobody reads it.




Comment #253 - Posted by: water-ratt at March 13, 2007 7:28 PM

26 yo m
203 lb
18:00 as rx'd

Comment #254 - Posted by: Adam at March 13, 2007 7:34 PM

17:25 as Rx'd

Burpees are my nemesis!

Comment #255 - Posted by: a noble at March 13, 2007 7:37 PM

as rx'd

was not ready for this...I will be next time! (hopefully not too soon)

Comment #256 - Posted by: LMD_matt at March 13, 2007 7:40 PM

23:12 vs 24:35 on 7/21/05. not dramatic pick up in time but wod follows 3 days of skiing where i spent a lot of time skiing/snowplowing with my 4 yr old. 10 min ellip wu 16/16. hr avg 123, hr max 170 (on last burpee).

Comment #257 - Posted by: kevin o at March 13, 2007 7:43 PM


30# barbell for walking lunge

burpees really sucked!

time: 14:30

Comment #258 - Posted by: nadia shatila at March 13, 2007 7:49 PM


One of the few I've been able to write;

As Rx'd


More to follow :)


Comment #259 - Posted by: jon h at March 13, 2007 7:53 PM


substituted 30 lb. barbell. Burpees all broken sets.


Comment #260 - Posted by: Brian G. at March 13, 2007 7:54 PM

5 rounds for time of:
10 burpees
10 pull-ups
10 ring dips

+25# Vest


10 rounds
Row 250 M

Comment #261 - Posted by: Jeff at March 13, 2007 7:55 PM

Coming back after a one week illness.
24:50 with 30# lunges
Wasn't concerned about the time, just wanted to get through it!

Comment #262 - Posted by: Valerie S. at March 13, 2007 8:07 PM

in the 15s somewhere need to work on lunge technique

Comment #263 - Posted by: Schactler at March 13, 2007 8:17 PM

N: as rx'd 14:22
J: As rx'd 11:29

Comment #264 - Posted by: Jeremy and Nicole at March 13, 2007 8:22 PM

I did the thruster/row WOD yesterday as well. It wreaked havoc on my burpees, however I managed.


14:00 w/ depth on lunge suffering especially toward end. I really feel I'll improve on quality next time.

Comment #265 - Posted by: eric at March 13, 2007 8:24 PM

45yo male
bw 185
WOD as Rx'd 16:02

That hurt.

Comment #266 - Posted by: Steve S at March 13, 2007 8:29 PM

My good Lord, second week of CF, this sucked more than watching my wife give birth to my second daughter!!! As Rx'd--- 16:25. Thanks coach....


Comment #267 - Posted by: Chanda at March 13, 2007 8:34 PM

First time doing Burpees and Walking Lunges

as rx'd 21:30

Comment #268 - Posted by: Sean Kane at March 13, 2007 8:42 PM

Ran 1 mile to the gym (I like to use their gravitron)
Ran/Walked home from the gym

lunges 35'
rounds 1 and 2 with 45LBS barbell
rounds 3, 4, 5 with no weight

Burpees sets broken.

8.21 to gym
16.36 CFWU
16.40 home plus setting up garage
24.20 WOD

Comment #269 - Posted by: Tmc at March 13, 2007 8:46 PM

as rx'd 17:06

Comment #270 - Posted by: Kevin Valov at March 13, 2007 8:52 PM

27 yo, 5'11", 175 lbs

As Rx'd. About 26 minutes. Cardio is the limiting factor right now. Too much time spent catching my breath.

Comment #271 - Posted by: Alton at March 13, 2007 8:56 PM

I r teh sux at crossfit...I only managed 4 sets in 36 minutes, i was still sore from yesterday's WOD :(

Comment #272 - Posted by: JFMthegreat at March 13, 2007 8:58 PM

15:22 as rx'd

Comment #273 - Posted by: Jonathan at March 13, 2007 8:59 PM

whoa, 25 mins 11 secs...i havent done crossfit for a while but...did it after playing rugby so the time isnt too bad i guess

BW: 248
h: 6'2
20 yrs

Comment #274 - Posted by: Gerrick Reyes at March 13, 2007 9:12 PM

WOD done as rxd 24:00

Comment #275 - Posted by: gale at March 13, 2007 9:12 PM

29 yo male
160 lbs
13:48 as rxd

Heartrate 201 at completion.
Rad workout!

Comment #276 - Posted by: Matt Alford at March 13, 2007 9:18 PM

About 20 minutes as Rx'd.

Comment #277 - Posted by: Brandon at March 13, 2007 9:19 PM

WOD as rx'd


Comment #278 - Posted by: VWstu at March 13, 2007 9:22 PM


1-Mile Warm-Up: 10:07
6x200m Sprints (with 45 second breaks): :43, :48, :43, :51, :45, :44 (Avg Pace 6:11/mi)
1-Mile Cool-Down: 10:44

Dumbbell Bent Laterals: 30x40lbs
Back Extension Machine: 30x45lbs
Front Kicks: 3x37

WOD as rx'd: 21:33

Comment #279 - Posted by: Rob Pelton at March 13, 2007 9:24 PM

23 minutes, 4th and 5th rounds used 20 pounds for lunges

Comment #280 - Posted by: mae at March 13, 2007 9:32 PM


had to scale it down due to aggravated shoulder injury. only 3 rds - 9:14.

Comment #281 - Posted by: joeyrav at March 13, 2007 9:33 PM

16:06, as RXed.

Beat last effort by 2.5 minutes, so I'll take it. If I hadn't done a bunch of broad jumps/squats at PT this morning, I'll bet I could have shaved off another minute. My legs were just barely holding on through the burpees. Lunges were only a mental effort.

Comment #282 - Posted by: David Knutzen at March 13, 2007 9:38 PM

16:20 burpees broken

Comment #283 - Posted by: Jay M at March 13, 2007 9:45 PM



Comment #284 - Posted by: JP22 at March 13, 2007 9:50 PM

33 / 230#


Comment #285 - Posted by: vggolfpro at March 13, 2007 10:01 PM


20:09 as Rx'd

Comment #286 - Posted by: Brian V at March 13, 2007 10:05 PM

it was a hard workout time 18 minutes i'm happy i finished. juan

Comment #287 - Posted by: juan at March 13, 2007 10:18 PM


12:32 NOT as Rx'd
wimped out on burpees; subbed straight pushups into rounds 4 and 5 (5 burps, 5 PU, 5 burps, 5 PUs)
Did a filthy 50s yesterday - wiped out this morning

Comment #288 - Posted by: Matt M at March 13, 2007 10:20 PM

24:58 Burpees broken into 11's and 10's. Looked like a fish on the deck towards the end, and was definitely feeling pukie

Comment #289 - Posted by: Garrett at March 13, 2007 10:21 PM

M / 34 / 165


As Rx'd - 19:56

Had to break up the burpee's 12/9 each round!
One of the hardest WOD for me so far!

Comment #290 - Posted by: Scott at March 13, 2007 10:35 PM

3H tele skiing, kind of like walking lunges time after that and before work, but I'll try to get to this tomorrow because it sounds like fun and good training. I may have to convince my boyfriend we should ski friday and not thursday though...

Comment #291 - Posted by: Sarah at March 13, 2007 10:36 PM

I'm on my second day of CF after a LOOONG layoff, so I'm trying to stick to "consistency before intensity." Accordingly I scaled my WOD way back from the Rx.

2 Rounds
25 lb OH Walking Lunge, 25 feet
5 burpees.


Comment #292 - Posted by: Paul S at March 13, 2007 10:38 PM


Comment #293 - Posted by: gabe at March 13, 2007 11:50 PM

3rd Recon Parachute Riggers

Coach, it was great meeting you at the conference on Functional Fitness for the USMC. Even though they refuse to use the name, it looks like everyone agrees that a CrossFit-style program is what we need. I just hope we can get rid of the old PFT!

Burpees suck! I still managed to beat the time of my younger guys, though.

WOD as Rx'd, 15:15

Comment #294 - Posted by: Gunny at March 14, 2007 1:11 AM

20:10 as rx'd

Comment #295 - Posted by: peterh at March 14, 2007 1:50 AM

13:44 as rx'd

Comment #296 - Posted by: Steve Willis at March 14, 2007 2:26 AM


first wod after injuring both knees 5 months ago

lot of huffing and puffing, a few short breaks, but got there in the end

Comment #297 - Posted by: aul madman at March 14, 2007 3:05 AM

wrist injury
did presses 5x5 30kg instead

Comment #298 - Posted by: Tamas at March 14, 2007 3:55 AM

This was incredibly tough...almost died on the 4th and 5th sets. Burpee's need a lot of work.

Time: 14 minutes.

Pretty good form on the Lunges...but had to use a turn due to lack of space.

Comment #299 - Posted by: PB at March 14, 2007 4:01 AM

wow, some impressive times out there.

Lunges hurt after the burpees, in my shoulders holding that dang bar up.

had 3 sets of complete burpees, but did two 15/6 sets.

as rx'd
PJ 15:00
Glenn 16:21

Comment #300 - Posted by: PJ NH at March 14, 2007 4:29 AM

cfwu x 3

as req'd 15:19
burpees broken 11/10

Comment #301 - Posted by: RickA at March 14, 2007 4:55 AM

Stuck in the garage, without space to do walking lunges, so I did overhead lunges with 45 lbs Oly bar, 15 reps instead of the 50 ft walk, followed by 21 burpees


Comment #302 - Posted by: Martin Cloutier at March 14, 2007 5:21 AM


Modified CFWU x 3

5 Rounds for time:
45lb BB overhead walking lunge, 50 reps
21 burpees (very broken)

Time: 16:54

Another burner, almost as bad as Helen last week. Burpees very broken (major improvement needed), lunges only broken enough to turn around in the 25 foot hallway.

Comment #303 - Posted by: BrianG at March 14, 2007 6:29 AM

BW: 185 lbs

CrossFit Edmonton

WOD as Rx'd: 11:56

Comment #304 - Posted by: Auty Brooks at March 14, 2007 6:33 AM

Rugby practice in the snow, ice, and water.
We did do lunges and burpees though.

Comment #305 - Posted by: Mike in the Ro at March 14, 2007 6:50 AM

M, 41 years
6', 190
13:13 as rx'd

Comment #306 - Posted by: Jim at March 14, 2007 7:02 AM

M, 25yrs
5'9", 175
10:03 as rx'd

Comment #307 - Posted by: ryko5 at March 14, 2007 7:08 AM

37/M/190--SYracuse NY
Man...this was after a spin class...not a good idea.
As Rx'd: 12:57

Comment #308 - Posted by: DaGunk at March 14, 2007 7:33 AM

wu=20 min interval on home stairmaster level 7/8
burpbees are the worst, but back held up with only slight soarness

Comment #309 - Posted by: gregev at March 14, 2007 8:04 AM

station wod as rd'd
that was a good one

Comment #310 - Posted by: firemcghee at March 14, 2007 8:22 AM



Comment #311 - Posted by: jared b at March 14, 2007 9:15 AM

subbed 2 20#db for 45#bb

Then did the yoga class - which made yoga super hard. I think the ladies were wondering why I was sweating so hard...

Comment #312 - Posted by: Fred W. at March 14, 2007 9:18 AM

2nd time of the day this time with the push ups and jump

Comment #313 - Posted by: shane at March 14, 2007 9:32 AM

N: 14:22
J: 11:14

Comment #314 - Posted by: Jeremy and Nicole at March 14, 2007 9:34 AM


cfwu x 3, no dips (somebody was camping out over there), 10 reps

as rx'd: 21:24

Comment #315 - Posted by: benji at March 14, 2007 9:48 AM


Comment #316 - Posted by: mfbunch at March 14, 2007 10:05 AM

24:10...HR avg 149 max 167
Modified WOD in my own garage: sub 20# D-ball overhead walking lunges. Had to work around my son pestering me most of the time! A little harder after doing 3/7/07 WOD yesterday (lots of push-ups).

Comment #317 - Posted by: Mike Scott at March 14, 2007 10:06 AM

As rxd; 12:35

Comment #318 - Posted by: EVQ at March 14, 2007 10:26 AM

as rx'd using a 22# bar, 20:01

Comment #319 - Posted by: JENNY O. 36F/130# at March 14, 2007 11:05 AM

15:47 as Rx'd

Comment #320 - Posted by: Rob Moss at March 14, 2007 11:27 AM

CFWUx3 (minus pull/dip in prep for later wod) BW 127

As rx'd 19:44; totally crushed

Comment #321 - Posted by: Sarah at March 14, 2007 11:29 AM

Just as I get a bit cocky, CF does a good job of fixing this. This was a humbler for me.

Comment #322 - Posted by: Garth at March 14, 2007 12:32 PM

as rx'd: 11.44

Comment #323 - Posted by: Foz at March 14, 2007 12:46 PM


Comment #324 - Posted by: broot at March 14, 2007 1:01 PM

Jeff- as RX'd 10:58
Charity- 30# 10:58
pretty sure we did 5 rounds, slight chance we did 4.

Comment #325 - Posted by: JEFF AND CHARITY at March 14, 2007 1:07 PM


Comment #326 - Posted by: ChadC at March 14, 2007 1:14 PM


Sub'd sprawls for burpees. Oddly enough I inserted burpees along the way and they seemed easier?

Comment #327 - Posted by: kramer at March 14, 2007 1:36 PM

13:02, but I slacked on a few lunges ie didn't kiss my knee, but pretty close.

Comment #328 - Posted by: Solly at March 14, 2007 2:26 PM

16:58 as rx'd. Couldn't get to this one yesterday, so now I'm behind a day.

Comment #329 - Posted by: Steve Rakow at March 14, 2007 3:11 PM

39 yom, 167#

Comment #330 - Posted by: Rusty at March 14, 2007 4:28 PM

Done in the backyard :) Still a little cool in the NorthWest for this but better than going to the gym :)

Comment #331 - Posted by: Doug at March 14, 2007 4:34 PM


Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Lunges were done with 3 sets of 5 lunges and then turning around for a total of 15 lunges per round.

I did this yesterday.

Comment #332 - Posted by: Alfie at March 14, 2007 4:41 PM


I suck

Mike Donnelly

Comment #333 - Posted by: rosceaux at March 14, 2007 5:59 PM

Kalani Ng

As rx'd

Notes: Got to work on burpee's!

1 cor 9:27

Comment #334 - Posted by: Kalani Ng at March 14, 2007 6:55 PM


Not the greatest depth on all the lunges, but touching knee to ground wasn't all that pleasant on a basketball court.

Comment #335 - Posted by: JohnP at March 14, 2007 7:04 PM



Comment #336 - Posted by: JLW at March 14, 2007 7:51 PM

27:26 legs against a tree, gripping tree with feet to get to max reps of 11 on hspu. Need to work on balance for HSPU. Didnt count rep unless it was clean, many many halfers!

Comment #337 - Posted by: PatrickF at March 14, 2007 8:32 PM

20:49 with mod (used 35# fat bar instead of 45# DB)

Round times:

Performed: 070314. Obviously did not suffer enough in the middle rounds.

Comment #338 - Posted by: jeftyg at March 14, 2007 8:39 PM

51 yrs/M/
As rx'ed
lunges were 25'and turned around. Lunges were broken but at least done in the cool grass!

Comment #339 - Posted by: MarkFu at March 14, 2007 8:50 PM

Age 51/BW 240# This one sucked (I mean that in a good way), subbed 10K bar (22#) and never got that "kiss to the ground," at most a "high hover". Burpees were UGLY and broken (23:34)

Comment #340 - Posted by: stan k at March 14, 2007 9:17 PM

17:02 as Rx:

*Used 45lb gripper plates instead of O-bar so I could race my little bro.

And I thought the people who stopped after 3 rounds were wusses. Man, was I wrong--this was much more difficult than I had anticipated.

Missed the last two WOD while I was out of town. Although, to my defense I had just returned from a 7hr road trip back from North Carolina about 30m prior to starting this WOD.

Passing through Tennessee on our trip back we came across an accident. A 20yo girl had apparrently fallen asleep on her way home from UT and ran off the road into a ditch. The car had rolled onto its roof and came to rest against a hill. Her belongings were strewn about within a 20 foot radius of the car. Her windows were all down, and her radio was blaring. When we approached the girl who was wearing her pajamas, she was face down in a pool of blood that was coming from her mouth. She appeared blue, and we were expecting the worst.

I have my EMT license (which actually expires this month I think), my girlfriend is an optometrist, and our friend is a doctor doing her residency at U Penn. The people tending to her when we arrived I'm sure had the best intentions, but were obviously not trained in trauma. They were lifting her head by her hair (without supporting her neck) trying to get a response from her. She was unresponsive to verbal commands and wasn't opening her eyes. I held her head as we rolled her over onto her back. Blood was still oozing from her mouth and covered my left hand. Her breathing was muffled by gurgling from the blood.

We rolled her onto her side while still supporting her neck to allow some of the blood to clear her airway. Our doctor friend performed a quick assessment of her pupils, pulse, and pelvis stability. Others began to look through her stuff to try and find any ID. They were able to locate her wallet and driver's license, checking information, health insurance card, etc.

She seemed to be a very active girl--she had a huge CD collection, several DVD's, volunteered with some sort of theatre/cinema group, worked, as well as going to school. The EMT's arrived within minutes (the 911 operator informed us when we called that they had already received several calls). They took her into the ambulance to intubate her and radioed the LifeSaver Helicopter.

She didn't regain consciousness while we were there. She did appear to wince when they put her on the stretcher which is a good sign. She had pretty bad belt rash from the safety belt, and I believe she must have smashed her face off the steering wheel when the car overturned. Her legs looked pretty beat up from hitting the dash. I doubt she was ejected--she didn't have any facial lacerations. It looked as if she had pulled herself from the car and fell face first with her head facing the car (she was lying on the passenger side when we found her).

The state trooper that worked the scene was a complete ass. He did absolutely nothing except comment that, "She was probably on her cell phone, and that's what caused this." He made this asinine statement after we had found her phone clip and were searching for her phone to call her family. He said he had no way of contacting anyone without a number. Don't cops have radios? He could have called in her tag, her DL #, or used any of the stuff we gathered to do 2 minutes worth of investigating to reach someone she knows.

Our friend has since been trying to see how she's doing by calling the hospital wher she was flown, but at this time has not been able to find anything out. I hope she will be ok.

It really hit home with my girlfriend who is much like this active young girl. She has a history of driving while sleep deprived to either go home (about a two hour drive) or do one of the million things she does. From what we gathered, it looked like the girl was driving home to Chatanooga from Knoxville for spring break.

Please be careful. And, if you see what appears to be an abandoned car, stop and make sure. There could be someone trapped that needs your help. Out of the 6 or 7 of us that stopped to helped, no one actually witnessed the accident. I'm pretty sure someone did, but they didn't stop.

It's sad when we're so caught up in ourselves as a society that we can't possibly find the time to help someone who could be dying on the side of the road. Hell, we don't even have time to use turn signals. It reminds me of this story...

"Once upon a time there were four men named Everybody, Somebody, Anybody, and Nobody. There was an important job to be done and Everybody was asked to do it. But Everybody was sure that Somebody would do it. Anybody could have done it. But Nobody did it. Somebody got angry about it, because it was everybody's job. Everybody thought that Anybody could do it, and Nobody realized that Everybody wouldn't do it. It ended up that Everybody blamed Somebody and Nobody did the job that Anybody could have done in the first place. At last report, these four still arguing and the job they were supposed to do still wasn't done."--Author Unknown

Sorry to get so off topic there, but just wanted to share. This experience has certainly opened my eyes, and hopefully yours.

Comment #341 - Posted by: Scott Kane at March 14, 2007 11:27 PM

As RX'd, 14:09. I probably could've swam laps in the pools of sweat left after the burpees!

Comment #342 - Posted by: Micah at March 14, 2007 11:59 PM

14:32 as rx'd
some rounds grappling and sparring after. Just missed muscle up before starting!

Comment #343 - Posted by: kaala at March 15, 2007 1:01 AM

As rxd: 19:35
I estimated about 2.5 feet per step on the lunges, so 5 sets of 20.

Lunges were viewed as a nice break b/w the awefull burpees.

Comment #344 - Posted by: Bill Stock at March 15, 2007 6:00 AM


Comment #345 - Posted by: steve hb at March 15, 2007 7:56 AM


HSPU's done assisted (legs over bar); PU's kipped.

Comment #346 - Posted by: Jeremy C. Barr at March 15, 2007 9:33 AM

10 lunges per round- apprx. 50feet

Comment #347 - Posted by: jbean at March 15, 2007 11:22 AM

24yrs old

Rx'd 22:34

This hurt!

Comment #348 - Posted by: Bishop at March 15, 2007 11:31 AM


Comment #349 - Posted by: monte at March 15, 2007 12:17 PM

3/13/07: 26:30

After 1st round, had to drop bar to shoulders.
Burpee push-ups on knees.

Comment #350 - Posted by: GinaC at March 15, 2007 2:26 PM

I'm doing the WODs three day's behind, so today is supposed to be my rest day. However, I went to the gym today at lunch with one of my co-workers. I've been chatting him up about crossfit and he was interested in seeing what the WODs were like.

145 LB,M, 27yo
3xFor time:
50 FT walking lunges with 30LB barbell
10 burpies.

It took about 5:30 to complete this rather scaled down wod. I'll be performing the same one tomorrow, when I'm actually supposed to be doing it. My goal is to perform it as RXed. I think I can do it.

Comment #351 - Posted by: constablebrew at March 15, 2007 5:05 PM

Subbed 16 Lunges for 50 ft.


Comment #352 - Posted by: df404 at March 15, 2007 6:27 PM

14:26, as RX'ed. Burpees were quite weak by the end.

Comment #353 - Posted by: nickB at March 15, 2007 6:51 PM

paul 19:31

Comment #354 - Posted by: paulf at March 15, 2007 7:05 PM

Male 20yo 5'7''150lbs

subd 20lds db

Collapsed after the last burpee, couldn't get up for 3 min then couldn't walk straight for another 10...

Comment #355 - Posted by: Marc T-C at March 16, 2007 4:34 AM

Age - 32
Ht - 68"
Wt - 210# (14.3%)

CFWU(15) x3 - 13:58 (7 pull-ups)
Rest - 7:32

WOD - as Rx'd (5 Rounds - 15x 40# OH Lunges, 21x Burpees)

Round 1 - 4:07
Round 2 - 6:01
Round 3 - 6:27
Round 4 - 7:29
Round 5 - 7:35

Total - 31:41

The OH Lunges were the easy part (took about 1:30 each round). First time seriously doing the burpees. Found out it's best to go into the squat after the jump. During the thrust, it felt akin to when you're going into a hand stand. I think I'll get better at these as time goes on. Major cardio effect, it's great being the only guy in the gym actually sweating (no need for a towel since I don't use the equipment).

PS: Lost 30 pounds since Jan. 18, granted not having beer on ship could be a factor in that.

Comment #356 - Posted by: Nuke-Marine at March 16, 2007 4:52 AM

had to use broom handle instead of barbell.

Comment #357 - Posted by: dyagg at March 16, 2007 5:01 AM

last time

smallish weighted bar, 10#?

jumping burpees, had to ditch the push-up within the first set

lots of breaks


this time

sub 2x20# DB for bar

no air at all on the burpees


I vote this one as the toughest WOD all-round although anything with tabata squats is probably more physically painful.

Comment #358 - Posted by: EMelton at March 16, 2007 8:21 AM

49 yom; 230#

as rx'd, but burpees as broken sets

time: 21:42
1: x11, x10
2: x11, x10
3: x11, x10
4: x11, x10
5: x7, x7, x7
lunges were relatively easy

Comment #359 - Posted by: Geoff at March 16, 2007 9:29 AM

BW = 165 lbs

subbed 10 burpees instead of 21
approx 12 min


Comment #360 - Posted by: Ell at March 16, 2007 10:07 AM

24/bw 205

as rx'd 11:44

Comment #361 - Posted by: ben at March 16, 2007 10:39 AM

17:02 as Rx:

*45lb plate used for OH lunges so I could compete with my little brother

*Just returned from North Carolina after snowboarding (or should I say attempting to). I managed to pull my groin/psoas from doing unplanned splits and my quads were already sore to begin with.

Comment #362 - Posted by: Scott Kane at March 16, 2007 11:01 AM

bw 182

had to sub 25-30lb. "object" for the overhead squat because I didnt have access to the gym today.


top 3 most tiring WODs.

Comment #363 - Posted by: ml at March 16, 2007 6:58 PM

38 YOM 175lbs

CFWU x 3

Had a hard time counting burpees :)
Lack os shoulder flexability made the OH stuff a real smoker!

Comment #364 - Posted by: Bob 10456 at March 16, 2007 8:24 PM

WOD done on wednesday 14/3/07
skill training: front lever, burgener-warm-up, double unders, L-sit, handstand on paralettes
wod: 5 round OH-lunge + burpees
sub 10 burpees instead of the 21.
Time 14:00 min.
Have fun, Johan

Comment #365 - Posted by: Johan Nederhof/Rotterdam at March 17, 2007 1:33 AM

as rx'ed 15:26

Comment #366 - Posted by: Luca Z. at March 17, 2007 12:47 PM

************************ 03/17


Comment #367 - Posted by: TommyKrackCorn at March 17, 2007 2:48 PM

as rx'd
stopped watch @19:00,thought I was done,realized had 1 more rd,restarted and limped thru rd 5)

1st w/o in backyard, hound thought burpees were an invite to wrestle,must've been funny to watch

Comment #368 - Posted by: G.Luke at March 17, 2007 4:31 PM

15:12 as rx'd.

Comment #369 - Posted by: Karl Blanke at March 17, 2007 7:28 PM

Modified CFWU x 3
5 x 45# ohs
5 x pull-up
5 x back-extension
5 x incline sit-up

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Total time = 17:19

Comment #370 - Posted by: Nicholas Burgett at March 17, 2007 8:15 PM

CFWU 2x10
WOD: subbed 16 stationary overhead lunges w/ 45#, didn't have room

Time: 18:37 - burpees killed me

Comment #371 - Posted by: Tom (M/20/169#) at March 18, 2007 1:51 PM

Did db press/pullup Xfit 1st. 17min Subbed for burpee
21 pushups,mountain climers,squats,hit hbag;40lb walk lunge

Comment #372 - Posted by: johnmc at March 18, 2007 4:18 PM

subbed regular squat thrusts for the burpees in interest of getting everything done in time before work. Walked back and forth in the apt, did 18 lunges per set, no problem at all. About 20-30 seconds rest between sets and exercises

Comment #373 - Posted by: Gundy at March 18, 2007 4:28 PM

subbed 26 lunges.
and only got in 4 rounds
need to work on my stamina
I thought i was in shape. These workout are tough. I need to get tougher.

Comment #374 - Posted by: Neil K. at March 18, 2007 6:51 PM

Cut this one off at three rounds of lunges as rxd and 10 burpees. 7:25. Gotta work burpees more often; they always kill me.

Added KB swings (24kg) 2 handed 20 x 3, 40 x 1 alternating r,l every 10 swings for 100 swings total.

Yesterday's workout of Thrusters/Rowing: 24:39 subbing 75# thrusters. Rows in 3:56, 4:04: 4:10

Comment #375 - Posted by: Baron at March 19, 2007 10:18 AM


As Rx'd

Comment #376 - Posted by: Chris H at March 19, 2007 10:30 AM


Gotta push myself harder, had WAY too much left at the end. Get mad!

Comment #377 - Posted by: Skylar at March 19, 2007 12:15 PM

cfwux3, no dips/squats

need to push

Comment #378 - Posted by: ZebLevine at March 19, 2007 5:02 PM


no barbell; so subbed using dumbells at 7.5kg each hand

Comment #379 - Posted by: Z at March 22, 2007 11:08 AM

Used 40# fixed weight due to it being smaller then an Olympic bar. (Crowded Gym)
Did 6 burpees per set. (Burpees slay me)

Comment #380 - Posted by: NYCRaider at March 26, 2007 6:10 AM

m/ 29 yoa/ 6'2"/ 255 lbs.

Modified To:
Five Rounds of
-20 Walking Lunges
-20 Burpees

Time: +/-18:00. Had to cut the weighted OH lunges because I can't afford to have DOMS for the next few days due to the tournament on Saturday.

Comment #381 - Posted by: Shootfighter at March 27, 2007 1:55 PM

44, 5'11", 204lbs
3 rounds @ 18:22
-broken sets on lunges in 2nd and 3rd round; put bar down once for a few extra breaths/seconds in each of those rounds
-multiple broken sets on burpees in each round; they totally kicked my butt

Comment #382 - Posted by: hammy at March 28, 2007 11:16 AM

3 min stairmaster level 15

30# bar (back hurting from moving boxes; old; scared)


Then abs, 155# squats x20

Comment #383 - Posted by: RecOnifer at April 1, 2007 7:19 PM

-form on lunges average
-form on burpees pretty good but slow (ensure to explode from heels not toes)

Comment #384 - Posted by: EdC at April 2, 2007 10:34 AM

as rx'd


Comment #385 - Posted by: TMar at April 3, 2007 10:41 PM


Sub 5 lb dumbbell for 45 lb barbell (did 60 feet)

Comment #386 - Posted by: Gravy at April 15, 2007 6:29 AM

16.12 as rx'd

Comment #387 - Posted by: Mike_h at April 20, 2007 2:43 PM

m/ 30/ 6-2/ 245

CFWUx 2x 10

1. Weighted Pull-Ups
9 singles up to 65

2. WOD Modified as follows:
5 rounds for time of:
- 65 lbs Overhead Barbell Lungex 14 (alternating legs)
- 21 Burpees

Time: 22:04. Burpees murder me.

Comment #388 - Posted by: Brad Collins at March 14, 2008 1:47 PM

42 y/o male, 162#. as rx'd 11:35

Comment #389 - Posted by: michael webster at January 21, 2009 8:43 PM

24yo male 69.5kg (153lb)


Comment #390 - Posted by: ant at January 22, 2009 1:10 AM

I've seen the WOD demo and was pretty disappointed with the form on the burpees. There was barely a jump from round 2 on.

Comment #391 - Posted by: ryan at January 22, 2009 3:36 AM

with some distractions
jan 09

Comment #392 - Posted by: Rusty S. at January 22, 2009 6:18 AM


Don't have the room at my station or my gym to do this with a barbell so I did:

135# Power Clean - 30 reps for time
Did it in 3:18 (PR) - exactly 2 minutes faster than last time.

Then I did:

115# Power Clean - 20 Reps for time
Did it in 2:18

Comment #393 - Posted by: john g at January 22, 2009 8:56 AM

Talk about bad luck. I got to round 5 without any trouble, then the gym attendant said I had to get off the indoor track because the barbell was an "unjustifiable risk." Ran downstairs with the barbell, finished up on the basketball courts, and ran back upstairs to turn off my timer, and it was dead!

It was probably 25 including interruption, and 20ish without.

Comment #394 - Posted by: Umbre at January 22, 2009 12:41 PM

14:21 rx'd

Comment #395 - Posted by: Caleb at January 22, 2009 1:01 PM

Had to do stationary lunges, but I figured a total of 16 got me ~50ft. Burpeeeeeeeeee's sucked ass, only managed 15 for Rds 2-5 because I felt the urge to crawl to the trash can to puke each time. Regardless....great WOD! Wish we would've done this a few years ago when I was still in the Corps....better than stupid boots & ut's runs 5 days per week

Comment #396 - Posted by: SGT/USMC at January 22, 2009 5:52 PM

1715 as rxd
33 male 205

Comment #397 - Posted by: symanietz at January 22, 2009 6:02 PM

As rx'd

Comment #398 - Posted by: Joey Coffee Cups M/44/5'4/135 at January 22, 2009 9:10 PM



Comment #399 - Posted by: ZRogers at January 23, 2009 5:08 AM


Comment #400 - Posted by: Maurkov at January 23, 2009 9:40 AM


NOT as RX'd (but almost)
Sub'd 30lb bar instead of 45, I was a little worried about my knee acting up. Next time, I will do 40 or 45 no problem.

5 rounds
30lb OH Lunge 50 feet
21 Burpees


Actually think I left a little in the tank on this one. While I was completely gassed at the end, I think I could have pushed harder, especially on the earlier sets. I was gonna be gassed on the 5th round of burpees no matter what, maybe I could have gotten there a little quicker. Will need to be sub 18min next time.


Comment #401 - Posted by: Paul Cleary at January 23, 2009 10:58 AM

first crossfit ever

Comment #402 - Posted by: statue135 at January 24, 2009 10:23 PM



Comment #403 - Posted by: Matt at January 26, 2009 7:13 PM

from germany: 14.35min (like Matt I guess ;) )

Comment #404 - Posted by: Moritz at January 28, 2009 7:34 AM


Did a puppies version

Didn't time it.

Comment #405 - Posted by: jT at January 29, 2009 3:48 AM

sub'd 40lb barbell (not enough room to use an olympic bar)
burpees as rx'd

i saw some really good times out there, so i have to compliment you all. my legs were devasted after this one.

Comment #406 - Posted by: mike m/34/5'10"/180lbs at January 30, 2009 10:41 AM

15:35 As Rx'd

Comment #407 - Posted by: -=Gar=- at April 3, 2010 4:54 PM


Comment #408 - Posted by: PaulDiane at March 13, 2014 9:07 AM
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